by Ron Usher

Created on: July 22, 2007

To excel in soccer does take great conditioning. All youth and recreational players need to work on their overall conditioning as well as sport specific conditioning. What this should be comprised of depends on the age, skill level, time of year and the level of conditioning you have. Obviously, there is not a cookie cutter approach to conditioning.

Younger and recreational athletes should focus on general prepatory conditioning (GPP). This includes work on full body strength, balance, coordination, speed and endurance. Bodyweight exercises are excellent for building both strength and stamina.

Speed and quickness depends more on technique than conditioning. Proper running form will go a long way to making one faster. An added benefit is that it decreases the likelihood of getting injured. This is critical for the older recreational player.

Quickness is mostly preparatory. This means that being mentally prepared to move quickly is more important than the conditioning aspect. When you are prepared mentally, you're on your toes, shifting weight from one foot to the other and ready to take off. You're anticipating the right time to move.

One of the problems with sport specific training is that most athletes aren't ready for it. It is very demanding physically and athletes aren't ready for it. This is another reason to do GPP.

Obviously, soccer does take a lot of running. Running should be an integral part of any training program. Always work on technique and form while running. Putting in garbage hours of running is a waste of time and increases the likelihood of getting hurt.

Here are some running guidelines:
1) Run with the head up.
2) Arms swing from the shoulders. Hands move from hip to pit (arm pits)
3) Lean forward from the ankles, not the waist.
4) Soccer requires the knees remain bent when running. This helps with changing direction.

Run 20 to 40 yard repeats working on form to warm-up. Start at 50% and increase the speed and effort to 80%. More than that and the form will be lost.

Do acceleration runs. Jog slowly and then quickly sprint for ten to twenty yards. You can add change of direction stuff as well as running backwards/sideways.

Running for 30 seconds or more is endurance running. It is good for fat loss and endurance. It won't help you be faster or quicker. How often does a soccer player run for 30 seconds non-stop in a game? Never. They usually, sprint for five to twenty seconds.

For more information check out my blog: www.kidfitnessexpert.wordpress.com or go to my website www.athleticskillsforsoccer.com. Feel free to send me an email.

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